Unlocking Hip Flexion: Increasing Lower Extremity Flexibility And Range

The hip joint is a ball-and-socket joint that allows for fluid, repeated motion. However, the hip is susceptible to damage from obesity, falls, infections, and chronic wear and tear, which can reduce its range of motion. To increase the range of motion of the hip joint, one can perform strengthening exercises, stretching exercises, or a combination of the two.

Strengthening exercises for the hip include hip hikers, bridges, hip squeezes, and single-leg raises. Stretching exercises include the prone hip rotation, piriformis stretch, frog stretch, butterfly stretch, and kneeling lunges.

Hip hikers: Stand on a step, with one foot lowered off the edge. Raise the hip on the lowered side up and down 20 times

Hip Hikers: A Guide

The hip hike is a simple yet effective exercise to build hip strength, particularly if you're about to take up running or walking. It can also help to prevent hip, knee, or ankle pain.

How to Perform Hip Hikers

To perform hip hikers, start by standing on a step, with your surgical leg or one leg on the step and the other leg hanging off the edge. Keep your abdominal muscles tight and your pelvis level.

While maintaining a tall stance, allow your hips to sag on the side of the leg that is hanging off the step. Then, contract your muscles to raise your leg and hip upwards in a hiking motion.

Relax and allow your leg to drop back down below the step level, ensuring that your foot does not touch the ground. Control this movement with a slow, steady drop.

Repeat this motion for 20 repetitions, performing 2 sets of 10-20 reps on each side at least 3-4 times per week.

Tips

• If you have balance issues, hold onto something stable like a chair or stair rail.
• Keep your support leg straight and engaged throughout the exercise.
• For an extra challenge, hold a small dumbbell in your hand to add resistance.

Benefits

Hip hikers are a great way to improve the strength of the gluteus medius muscle located at the side of your hips and buttocks. This muscle is essential for maintaining a normal walking gait and can help prevent pain in the hip, knee, or ankle.

By performing hip hikers, you will also gain more flexibility, allowing you to achieve a deeper squat and improve your performance in sports and other physical activities.

Additionally, strengthening your hip stabilizers will give you more control over your range of motion, reducing the risk of injury and improving your overall stability.

So, include hip hikers in your fitness routine to improve your hip health and enhance your physical performance!

Bridges: Lie on your back with knees bent and feet flat on the ground. Ground your shoulders and press your hips to the ceiling

Bridges are a great exercise to improve hip flexion range of motion. To perform a bridge, lie on your back with your knees bent and your feet flat on the ground, hip-width apart. Your feet should be directly under your knees, and your arms should be by your sides with your palms facing down. Ground the back of your shoulders into the floor and press your hips to the ceiling, keeping your knees perpendicular to your ankles. You should feel this in your glutes and hamstrings, not your lower back. Hold this position for a few seconds before returning to the starting position, and repeat several times.

To make this exercise more challenging, you can perform a single-leg bridge. Follow the same steps as above, but instead of having both feet on the ground, lift one leg off the ground and perform the bridge with one leg. You can also add weight to increase the difficulty.

If you want to focus on strengthening your hip flexors, try a supine hip flexion exercise. Lie on your back with both legs straight and pull one knee toward your chest. If that's too difficult, try bending the opposite knee or just starting with a heel slide. You can also use a band or cable to make the movement more challenging.

It's important to note that before starting any new exercises, especially if you're recovering from an injury or surgery, it's best to consult with a healthcare professional or a physical therapist to ensure you're doing them correctly and safely.

Hip squeezes: Lie on your back with knees bent and feet flat on the ground. Place a rolled-up towel between your knees and squeeze

To increase the range of motion (ROM) of lower extremity hip flexion, you can try the following exercise:

Lie on your back with your knees bent and your feet flat on the floor. This position is called the supine position. Place a rolled-up towel or yoga block between your knees and squeeze. This exercise is an isometric hip adduction exercise. Squeeze the towel or block with maximal tolerable effort for up to 7 seconds. Slowly release the contraction and rest for 5 seconds before repeating. This exercise can help to increase hip flexibility and improve hip stability.

For an added challenge, try the "90-90" position variation. Place your calves on a raised surface so that your hips and knees are both at 90-degree angles. This helps to align the joints of your lower extremity and low back in a neutral position, reducing muscle strain and back tension.

If you have spinal arthritis, be cautious when performing these exercises as they may bring on symptoms. It is important to stop the activity if you experience any pain or discomfort.

Single-leg raises: Stand straight and raise one leg straight up in front of you

Single-leg raises are a great way to improve hip flexion and increase the range of motion in the hip joint. This exercise is simple yet effective and can be easily incorporated into your daily routine. Here is a detailed guide on how to perform single-leg raises correctly and safely:

Preparation

Before you begin the exercise, it is important to set yourself up correctly. Find a clear area where you can lie down comfortably. A carpeted floor is generally better than a soft bed, as soft surfaces can compromise the position of your hips. You may also want to place a thin mat or towel on the floor for added comfort.

Starting Position

To start the single-leg raise, lie on your back with your hips square and your legs extended in front of you. Bend the knee of one leg and plant your foot flat on the floor, forming a 90-degree angle. This will be your starting position. Ensure your back is straight and your hips are level. Engage your core muscles and keep your chest up throughout the exercise.

The Movement

Inhale slowly and raise your straight leg towards the ceiling. Focus on keeping your leg straight and engage your quadriceps to stabilize the leg. Raise your leg as high as you comfortably can, ideally to a 90-degree angle or until your leg is parallel to the floor. Hold this position for a few seconds.

Returning to Starting Position

Exhale slowly and lower your leg back down to the floor with control. Do not drop your leg but lower it in a slow and controlled manner. Pay attention to your breathing and try not to hold your breath. Bring your leg back to the starting position and repeat the movement. Aim for 10-20 repetitions on each leg.

Precautions

It is important to listen to your body and maintain proper form throughout the exercise. If you experience any discomfort or strain, adjust the movement accordingly. Avoid forcing the stretch beyond your capacity, and only increase the range of motion gradually. If you have any injuries or concerns, consult a healthcare professional or physical therapist for guidance.

Variations and Progression

As you become more comfortable with the basic single-leg raise, you can challenge yourself by adding variations. Try incorporating ankle weights or resistance bands to increase the difficulty. You can also explore different types of leg raises, such as side leg raises or reverse active straight leg raises, to target different muscles and improve overall hip mobility.

Side-leg raises: Stand straight and raise one leg out to the side

How to Increase the Range of Motion in Lower Extremity Hip Flexion

Side-leg Raises

Starting Position:

Stand up straight with your feet together and your hands on your hips. Ensure your toes are facing forward.

Movement:

• Slowly lift your right leg straight out to the side, keeping your leg straight.
• Pause, then slowly lower the leg.
• Keep your hips even throughout the movement.
• Do this eight to 12 times on the same side, then repeat with the left leg to complete one set.
• Rest for 30 to 90 seconds, then do one or two more sets.

Tips:

• Keep your abdominal muscles tight and your buttocks clenched on the supporting leg.
• Keep your foot flexed as you lift.
• Maintain straight legs throughout the exercise.
• Ensure your hips are in line and your knees are soft and relaxed.

Making it Easier:

• Hold onto the back of a chair for balance.
• Lift your leg to a shorter distance, just off the floor.

Making it Harder:

• Hold for four counts at the top of the lift during each repetition.
• Use resistance bands or tubes.
• Add weights.
• Add in a side plank.

Frequently asked questions